Nutrition for Plums

Calories, Protein, Vitamins and More


image of plums source

Plums Nutrition Summary

One plum (66 grams or 2.33 oz) contains 30 calories and 0.5 grams of protein. Plums consists of 87% water, 11% carbohydrates, and less than 1% of protein or fat.

Plums are a source of potassium.

In one plum:

  • Calories: 30
  • Protein: 0.5 g
  • Sugar: 6.5 g
  • Dietary fiber: 0.9 g
  • Fat: 0.2 g
There is no significant amounts of saturated fat, cholesterol or sodium in plums.

See the Plums Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Plums, raw.

Calories in Plums

Plums have 30 calories per plum or 45 calories for every 100 grams. Most of its calories are from carbohydrates.

89 percent of calories in plums are from carbohydrates, 6% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 89% of the calories in plums are from carbohydrates. The carbs in plums are mostly in the form of dietary fiber and sugar (12% and 88%). 1 plum has 4% of daily values or 0.9 grams of dietary fiber.

  • Dietary fiber: 0.9 g
  • Sugar: 6.5 g
There is no significant amounts of starch in plums.

Calories from Fat

A small portion, or 5% the calories in plums are from fat. Plums are very low in total fat, with 0.2 grams per plum. It also is cholestrol free. Most of the fat in plums are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Monounsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or polyunsaturated fat in plums.

Calories Similar to Plums

Some other fruits or fruit juices with similar calories to plums by weight:

Protein in Plums

A single plum contains 0.5 grams of protein. Plums are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.46 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in plums.

Protein Similar to Plums

Some other fruits or fruit juices with similar amounts of protein to plums by weight:

Vitamins and Minerals in Plums

Plums are a source of potassium. It also contains significant amounts of Vitamin C.

Vitamins in plums (1 fruit):
  • Vitamin a: 11.2 ug
  • Niacin: 0.3 mg
  • Vitamin c: 6.3 mg
  • Vitamin e: 0.2 mg
  • Folate: 3.3 ug
  • Vitamin k: 4.2 ug
Minerals in plums (1 fruit):
  • Calcium: 4 mg
  • Potassium: 103.6 mg
  • Iron: 0.1 mg
  • Magnesium: 4.6 mg
  • Zinc: 0.1 mg
  • Phosphorus: 10.6 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 1.3 mg
There is no significant amounts of selenium, thiamin, riboflavin, pantothenic acid, vitamin b6 or vitamin b12 in plums.

Flavonoids and Carotenoids in Plums [3]

Plums contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one plum of plums:

  • beta-carotene: 125 ug
  • lutein + zeaxanthin: 48 ug
  • Quercetin: 0.59 mg

Plums Nutrition Chart

Plums:

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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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Water G
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fluoride
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Plums in Cooking

Plums are in the top 25% most popular ingredients for recipes. Plums can be consumed raw and is often pitted, sliced or halved before cooking or serving. Most recipes call for 2 or 4 plums.

Friends and Relatives of Plums

Other similar relatives:


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